All Things Gym

Best of Olympic Weightlifting

  • ATG Shirts
  • Patreon
  • ATG Podcast
  • Rep Max Calculator
  • Contact
    • About
Home » bodybuilding » Top 10 Triceps Exercises for Mass and Strength

Top 10 Triceps Exercises for Mass and Strength

August 10, 2011 By Gregor Winter

Charles Poliquin posted an excerpt from his book “Winning the Arms Race — Volume I”, titled the Best Exercises and Tips for Building Large and Strong Triceps.

Since he didn’t include videos in his post I dug up a clip for each exercise.

1. Convergent Bar Dips (a.k. a. V-Bar Dips).

“Use as narrow a grip as possible without compromising shoulder integrity. Elbows should only travel to 98 percent of full elbow extension to maintain maximal tension on the triceps.”

2. Close-Grip Bench Press.
3. Decline Elbows Under Bar Close-Grip Bench Press.
4. Seated EZ-Bar French Press.
5. Decline Dumbbell Triceps Extension.
6. Lying Triceps Extension (a.k.a. skull scrushers)
7. Seated Half Press in Power Rack.
8. Incline Bench Overhead Pressdown.
9. California Press.

In his T Nation post on the same topic he also included the Omni-triceps extensions on a Swiss ball which looks like a fun complex. Not sure though how much weight you can handle while rolling up and down the ball.

Filed Under: bodybuilding, exercises, hypertrophy, strength, triceps

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Support ATG
Support ATG on Patreon ATG Shirts
ATG Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Tiktok
All Things Gym Facebook
All Things Gym Twitter

Featured Posts

chingiz-mogushkov-240kg-push-press

Chingiz Mogushkov 240kg Push Press *Update 2015*

Chen Lijun 183kg Clean and Jerk World Record + 333kg Total World Record

Chen Lijun 183kg Clean and Jerk World Record + 333kg Total World Record

Chen Xiaoting 101kg Snatch 2015 World Championships

Lu Xiaojun Deficit Snatch Grip Deadlifts 2015 Worlds Training Hall

Lu Xiaojun & Tian Tao 295kg Front Rack Holds 2015 Worlds

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2025 · Gregor · All Things Gym